Pete Plan 2017

[ChasinElk]

2/14
4x2000 5MR target 1:51
1:50.1/26
1:50.1/26
1:50/26
1:49.7/26
Avg 1:50/26

Broke each 2k down into into 5 400m segments and taped it to my monitor. Felt much better and had strong finishes on each

2/15
10000m target 2:00
Avg 1:59.2/23
Felt really slow tonight didn't warm up enough and started to fast had to pull back and stick to my target so that I could finish this

2/16
5k(hard distance) moved my target back from last week to 1:52
Avg 1:51.7/25
1k@1:54.1/24
1k@1:53.1/24
1k@1:52.4/25
1k@1:50.7/25
1k@1:48.3/26

[ChasinElk]

Thanks Paul

Not sure what u mean on the 4x2k not timed?
My target should have been 1:51 for all 3 reps than faster on the last rep
That is something I'm working on, sticking to my targets instead of getting to excited and trying to go too fast too soon
I'm new to negative splitting but feel it's a much better way to go than fly or die

Thanks Paul keep on stroking

[Gaucho1]

Today a last 30min test before the race on 4th of March. PP is working
Time Meters /500m Watts Cal/Hr s/m HR
30:00.0 7,666m 1:57.4 216 1042 25 157
6:00.0 1,554m 1:55.8 225 1073 25 152
12:00.0 1,540m 1:56.8 219 1053 25 160
18:00.0 1,533m 1:57.4 216 1042 26 161
24:00.0 1,519m 1:58.5 210 1022 25 163
30:00.0 1,521m 1:58.3 211 1025 25 165

Best regards and a nice weekend to all of you
Dietmar

[ChasinElk]

Nice work dietmar good luck on the 4th

[Gaucho1]

Thank´s Chas, your are really fast! Keep on rowing
Dietmar

[mdpfirrman]

Dietmar - isn't that a PB (personal best)? Very solid 30' time!

Elk - you are a force to be reckoned with. Very nice work. Just be cautious on your SS work (your 10K this week) that you're not going out too fast. 2:00 is not too, too fast (for you) but as a rule of thumb (most of us that have done the PP quite a few rounds) find that roughly 20 to 25 seconds above your 2K recent PB is a good time to shoot for on your SS days. Right now, you're looking like a 6:40 2K to me (or at least low 6:40s). So 20 to 25 above that and you're OK but on the faster end of the 20 / 25 seconds above 2K pace. The idea is the SS days aren't meant to be really pushed and the other days are.

Really nice to see all the great efforts (by everyone!). I've been lurking and sticking to my revised PP of sorts, but it's not similar enough to post up on here. Still rowing 6 days a week, just shortening up (and speeding up) on the interval days. I'm enjoying the lifting 3 times a week - tons of high rep work. Feeling a bit stronger already. In a month or so, I might join back in for one round of the PP and then do a 2K test again. I'm just liking the break and the flexibility to do some creative training work.

[ChasinElk]

Thanks mdp
I think I felt what you're talking about lol
In the beginner plan the intervals didn't feel as tough as they are in the full plan so I was able to push harder on the SS workouts. I'm definitely going to stick to the targets like you mentioned for the SS workouts

[bwolfjohnson]

Hi guys

Completed BPP 13.2 on Wednesday, 4x1000 r 3. I tried to keep roughly the same split times and then go for it in the last 1000....ouch!!!

4:16 1000m 2:08/500 26 spm 166 watts
4:10 1k 2:05/500 26 179 watt
4:08 1k 2:04/500 27 184 watt
3:50 1k 1:55/500 30 227 watt

Is this my goal for these intervals??? Steady and then really go for it????

Thanks as always

bwolfjohnson

[Gaucho1]

Mike - yes was a PB. After two weeks PP I could put 300m on my last PB 30min.
Have fun with weightlifting and rowing!
Best regards,
Dietmar

[Slacker]

Tim: Looks like you are a lot closer than you think.
Dietmar: Nice improvement on the 30 min row.
Ben: Looks like you are getting the hang of things.
ChasinElk: Very strong work.
Andy: Smoking as always. I'm hoping to get just 1 in shouting distance of those times.
Paul: Good 5k
Stu: Those meters are starting to creep up.

BPP 23.4
10 k row
Tried to make this one manageable and steady. Ended up with 44:01.0 @2:12.0 r22 and pretty evenly paced the whole way.

Next week is the end of the BPP for me. The workouts look a bit anti climatic. I'll try and push the 30 min row and see if I can get a PB there, but the others will just be usual work. I have 2 things that I need to do after I'm finished. I need to do a 2k test and I need to find a scale. I'm thinking maybe do a moderate 30 min row on Day 1 of post BPP and do the 2k on the next day. I don't have a scale and last weighed myself a week before I started the BPP. I don't expect the number to be that different but it will be interesting to see where it went. Change in body composition would be more telling but I didn't get a baseline.

[mdpfirrman]

Tim: Looks like you are a lot closer than you think.
Dietmar: Nice improvement on the 30 min row.
Ben: Looks like you are getting the hang of things.
ChasinElk: Very strong work.
Andy: Smoking as always. I'm hoping to get just 1 in shouting distance of those times.
Paul: Good 5k
Stu: Those meters are starting to creep up.

BPP 23.4
10 k row
Tried to make this one manageable and steady. Ended up with 44:01.0 @2:12.0 r22 and pretty evenly paced the whole way.

Next week is the end of the BPP for me. The workouts look a bit anti climatic. I'll try and push the 30 min row and see if I can get a PB there, but the others will just be usual work. I have 2 things that I need to do after I'm finished. I need to do a 2k test and I need to find a scale. I'm thinking maybe do a moderate 30 min row on Day 1 of post BPP and do the 2k on the next day. I don't have a scale and last weighed myself a week before I started the BPP. I don't expect the number to be that different but it will be interesting to see where it went. Change in body composition would be more telling but I didn't get a baseline.

Ben, perhaps do one round of the PP and then test. The PP itself is supposed to be the best preparation for the 2K. I think the BPP is to get you strong enough to push the PP. Plus it's only 3 weeks long.

As a guy that has lost 70 lbs and kept it off for nearly five years (I went from over 40% body fat to roughly 17% body fat now), diet is the biggest key in weight loss. I went from 240 something down to 218 by exercising my butt off. Until I started tracking calories and changing my eating habits, I could never lose the last bit of weight. After tracking calories closely, I dropped the last 50 lbs. Ironically, at my lowest (since my 20s) I was 168. I was running at the time and the wife HATED my body that thin. I'm now 190 and all that I've put back on is pretty much muscle. Rowing helped really fill out my core (in a good way) and my legs / glutes. At least I've found that old saying "you can't out exercise a bad diet..." to be very true. I don't eat gluten or dairy (because my wife is allergic to both) so that helps me a lot with the body composition part. Eliminates darn near all of my favorite foods!

With that said, you're thin now (my height and a lot less weight). I wouldn't be surprised if you gained a pound or two of muscle from all the rowing!

[ChasinElk]

Paul no worries thought I might have been missing something
TY slacker

[ChasinElk]

Mike nice work on the weight loss!!!!!

[Slacker]

Paul: Of course, that's why I said "moderate" 30 min row. I just didn't want the 2k to be right after a couple days off. I seem to feel better on the 2nd day back rather than the first day.

Mike:
Not a bad idea but unfortunately I don't have the time to finish a PP cycle. I have a work trip coming up that will take me away from my C2 for a couple of weeks. I think any benefits I would see would be cancelled by the interruption. Really it's just a test to get a number and hopefully it gets improved anyways. Taking a little more off it right now isn't that important. You are right on the rest of it and congratulations to you. Diet is key. I'm pretty good with diet except when my routine gets messed up and then it takes me a little bit to fall back in line. It was more a curiosity thing as I didn't expect the number to move much.

What would really be interesting is to know how much more there is to go. Or stated another way, how much lower my time could get with a continued equivalent training and how much it could improve with a higher scope/intensity of training. Just to have a challenge and goal to try to meet. More of a tool to keep staying consistent.

[Litewait]

BPP 23.3 2 x 15' r2' DF123

2:12.0 @ SPM 26. First interval 2:09.8, second interval blah, I am never going to learn. Couldn't keep HR under 150 for some reason.

One more SS and then on to week 24. Even better...5k from 1 million meters !